For decades, diet culture has designated carbohydrates as the enemy of health. However, this vision is today widely questioned by science. Carbohydrates constitute the body’s main source of energy, essential for the proper functioning of the brain, digestive system and cardiovascular system. Among them, dietary fibers occupy a special place. Essential, but largely under-consumed, they could also protect our brain from aging.
Fiber, a largely neglected essential nutrient
In the United States, nearly 95% of the population does not consume enough fiber daily. However, the recommendations are clear: around 38 grams per day for men and 25 grams for women, or even more in the case of pregnancy or breastfeeding. In practice, the average intake often peaks between 15 and 20 grams.
However, fiber offers many recognized benefits: regulation of intestinal transit, improvement of digestion, control of cholesterol and blood sugar, support of the intestinal microbiota. To this is now added a less known but major benefit: their potential impact on cognitive health.
Dementia: a reduction in risk clearly observed
A large Japanese study carried out over 21 years and published in
Nutritional Neuroscience demonstrated an inverse link between fiber consumption and risk of disabling dementia. The researchers observed that, compared to people with the lowest intake, the risk gradually decreased with increasing fiber in the diet:
- –17% for intermediate consumers;
- –19% for higher intakes;
- up to –26% for people consuming the most fiber.
Another study, published in The American Journal of Medicineconfirms these results: in adults over 60 years old, a high fiber intake is associated with better cognitive functions, with benefits which seem to stabilize around 35 grams per day.
How to increase your daily fiber intake
Increasing your fiber consumption does not require changing your diet. Fiber is mainly found in plant-based foods: whole grains, legumes, fruits, vegetables, nuts and seeds. The ideal is to include it in each meal, varying the sources to balance soluble and insoluble fiber.
A few simple actions can make a difference: favor whole-grain bread and pasta, add seeds or dried fruits to yogurts, eat fruits with their skins when possible, or even replace white rice with quinoa or lentils. The increase must, however, remain gradual and be accompanied by sufficient hydration to avoid digestive disorders.
Dietary fiber is not only beneficial for the gut or heart: it could also play a key role in preventing dementia and maintaining cognitive functions as we age. While the vast majority of the population does not consume enough, gradually increasing fiber intake appears to be a simple, accessible and promising lever to support brain health and promote healthier longevity.